Rosemary Salmon with Balsamic Green Beans and Tomatoes

My daughter can eat salmon any time, any where. For my last birthday, we were at Disneyland and had lunch at The Blue Bayou, a nice restaurant inside the Pirates of the Caribbean ride. Little Miss O orders salmon, of course. When it arrives, she grabs it off of her plate and hoofs it down in 2 minutes flat, and eats it just like it is a burrito.

Needless to say, salmon is probably the most popular dinner in the Fearless Flying Kitchen. This is also the dish that means I will always have a rosemary plant growing somewhere at my house. I don’t know what my family would do if salmon just up-and-disappeared one day.

I have made other (very delicious) versions of salmon, some with pesto and tomatoes, others with a miso glaze, but the hubs always tells me that this very simple preparation is the best. And I would have to agree! it is easy, simple and delicious.

We usually alternate the veggie that gets served along side. This time, I decided to fancy up a bag of green beans with a little balsamic glaze and grape tomatoes. In the past, I have also added some chunks of goat cheese, which is always a plus in my book.

Now, I don’t think you can talk about salmon without bringing up the different types you can purchase and their overall controversial nature. (Didn’t know salmon was controversial?! Now you do!) These two articles (one from The Cleveland Clinic, the other from The Washington State Dept of Health) do a great job with taking the research that is out there and outlining the pro’s and con’s to consider when choosing between wild or farmed salmon. In a nutshell, farmed fish is more readily available, costs less, has slightly more omega-3’s, and to some (self included) it taste better. But it also has a bit more saturated fat and calories, and with that extra fat, it stores more pollutants and carcinogens (such as PCBs). Either type of salmon is not considered to be high in mercury, with farmed salmon being lower in mercury than wild. Regardless of which option you choose, salmon has a lot of health benefits, such as omega-3 fatty acids (great for your brain, eyes and heart and just keeping inflammation down in general) and it is a great source of muscle building protein. So, I would recommend including salmon in your healthy diet, try the wild first, and if that isn’t possible, farmed is fine…but keep it to a weekly meal as opposed to a daily occurrence.

Getting this salmon party started!

Start by pre-heating your oven to 400 degrees, and then prep your salmon. I always purchase salmon that has the skin still on, but it really doesn’t matter what type you purchase. If you do purchase the “skin-on” salmon, just make sure you discard the skin prior to eating. Most of the salmon is already de-boned that you purchase from Trader Joe’s, but I have, on occasion, come across some tiny bones, so I always rub my finger across each fillet to make sure I can’t find any hard spots.

Prepare your baking sheet. You can place the fillets directly on the sheet, or if you want an easier clean-up, place fillets on top of foil or parchment paper. Pour a little drizzle of Olive Oil over each fillet, and rub in. Then sprinkle with fresh ground pepper and sea salt. As I previously said, I always have a rosemary plant (originally purchased in the Garden department of TJ’s) that I can go raid, but you can also purchase organic rosemary in a small package from the refrigerated section. Pop that bad boy in the oven for 15-18 minutes (depending on the size of the fillet). You’ll know it is finished if you insert a fork in the fillet and it flakes and will not appear “raw.” Know that there will be some carry-over cooking in the few minutes after it is removed from the oven, so if it is still slightly pink, that is ok. You will also notice that the white fat starts to appear on the top and sides of the filet.

While your salmon cooks, prepare your side items. For these green beans, I simple sautéed them in a little bit of Olive Oil for a few minutes, then added tomatoes and the Balsamic glaze. If you are following a low-carb diet, then your dinner would be done at this point. If you are a member of my family, you love your carbs, so we always have microwave brown rice in the freezer to serve alongside meals like this. Easy peasy.

Voila! Gourmet dinner that will impress, with minimal effort!

Rosemary Salmon

Pre-heat oven to 400 degrees. Place salmon filets on a baking sheet, skin side down (if there is skin). Run finger along the meat to make sure no bones are present. Drizzle a tsp of olive oil on each filet. Then adorn with rosemary, salt and pepper. Place in oven for 15-18 minutes, or until it no longer appears pink and “raw” on the inside. Remove from oven and let rest for about 3-5 minutes before serving.

Balsamic Green Beans and Tomatoes

Add a small amount of olive oil to a skillet and turn heat to medium-high. When hot, add green beans and sauté until they start to soften. Throw in cherry tomatoes and a squirt of balsamic glaze. Continue to cook for about 5 minutes, until tomatoes just barely start to break down. Add more or less balsamic glaze to taste.

Hi Sally, Great questions. Personal preference aside, from a nutritional standpoint, a lot of the aforementioned toxins and pollutants are found in higher quantities in the skin and the layer of fat just underneath. Even if you are consuming a wild caught piece of salmon, there will still be a concentration of fat underneath the skin, which will add additional calories.

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The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.